High score in training basketball skills 100.

All right. Let me tell you something. . .

In fact, people want speed and rhythm! If you have absolute speed, I don't think it is necessary to say more! Just put the distance

Go away! Kill your opponent with the first speed! (If you have certain ball control skills, practice ball control first) Just like Iverson! But not everyone can do this ability!

A little more, it's the rhythm! Rhythm is very important! Not only can it affect the breakthrough, but it can also determine the hit rate! For example, speed change and direction change! This breakthrough is very useful. If you use speed and reflection, I suggest you practice striding. (Don't underestimate these basic skills) It is very useful in actual combat. Give it a try!

On Basketball Player Gan Kun's Fast Shooting and Big Moving Techniques

1, first of all, the right hand dribbles towards the basket, find your own suitable shooting distance, cross dribble, transport it to the left hand, and then transport it to the right hand, and don't cross dribble.

When the ball is in your right hand and you haven't patted the ground, move your right foot to the right.

One step, the bigger the better, but not more than one step. Swing the whole body to the right with the ball, and then transport it quickly.

Be careful not to cross the dribble when you reach your left hand, and bend your body as much as possible. At this time, your feet and feet are 45 degrees to the left at the same time, so you should step back slightly. These movements must be very skilled and fast/

[The above is the initial feint]

3. If the opponent doesn't react [then you must be quick], shoot.

Basket. If the opponent follows, please see the following:

When the ball reaches your left hand, suddenly straighten up and pretend to shoot with your right hand. Be careful not to touch the ball.

Otherwise, you know the consequences. ￥#%63! Don't make too big a move, lest others suspect. When this is done, the latter one

Be sure to bend down very quickly and return to the position where you dribbled before. Then dribble to the right hand and take a big step forward with your left foot.

He stepped off the dribble, leaned forward and pretended to break through. He stepped down from his left foot, lifted it to his left hand and pulled his whole body again.

return

This time, sandy cheated him for the second time. Don't worry, play with him again. When you come back like this, simply transport it to your right hand, but

Just like above, move your right foot to the right, swing your whole body to the right, and then pretend to transport it to your left hand and left foot.

Take a step to the left, too At this time, you have to fly long and fast, change direction with your right hand and transport it back to the right. The other person thinks you will be like last time.

You turn left, he turns left quickly, and then there is a little gap between you. Don't worry, this is the fourth time to play with him. When you return to your right hand and sway yourself over your opponent, you must wait for him to return to the right. No, it should be said that he came back.

When your left foot moves to the right to defend you, press it, bend over and quickly transport it to your left hand. This luck.

When you get to your left hand, don't step down. It's very simple. When the other person is cheated by you from the left, master it, right.

When Fang returns to the right but the position is not good, you can transport it to the left at once, which will give you enough space to shoot.

5. You can change the movement above and change the direction. The most important thing is that the movements must be very smooth and fast. At the top

In the latter step, 90% is open. Unless the people you deal with are slow and you do it too fast, so should you.

Know what the consequences are ~ ~ (~ 0 ~)

I'll introduce you to two tricks.

Butterflies wear flowers.

Step 1: Before the move, take a step to the left with your right foot, and don't be too far away from your left toe. 10 cm is fine.

Step 2: When the left hand dribbles to the ground, open your feet and jump to the right.

The third step: the left foot touches the ground first, and the right foot quickly steps out to the right, while moving down to the right hand to dribble and pretending to cut the right.

Step 4: When the right hand lifts the ball off the ground, the body quickly pulls the bow and turns right, the right palm is placed on the right side of the ball, the right arm is tightly clamped around the waist, and the eyes are fixed on the other side.

Step 5: It's the same again. It's like changing hands to dribble, and it's like cutting tofu with a knife.

Step 6: See someone defending the basket, step on the "brake" while stepping in with his right foot, then step on his left foot next to his right foot and bend his knees into a shooting posture.

Step 7: Stop suddenly, and then jump shot.

Throw a stone to see if we should continue.

According to basketball rules, there can only be one dribble after catching the ball. Once the ball stops, you can't dribble again, or you will dribble twice. However, Kobe has a cut-in move-throwing stones to ask for directions. Its process is dribbling-fake jump shot-dribbling again, and its essence is changing hands to dribble.

Step 1: Lift your right foot and dribble the ball forward in the direction of the opponent's left shoulder, which is a bit like pretending to cut the right.

Step 2: After your right foot hits the ground, step on the brakes, bow your head and look at your opponent's heel.

Step 3: the center of gravity is low, and the left hand is ready to stop the ball. Suddenly, the head was raised and a jump shot was stopped.

Step 4: The left hand didn't actually touch the ball, but the right hand dribbled the ball with one hand, and then quickly changed hands to the left.

Step 5: The defender was cheated by the fake jump shot, and his center of gravity floated up for a while, then cut to the left.

Step 6: Step into the restricted area with your left foot. When you see the substitute in front blocking the way, jump high and score with the "high point" pitching method.

Breakthrough is an offensive technique in which the ball-holding players use footwork and dribbling skills to surpass their opponents. In the game, grasping the breakthrough opportunity and using breakthrough technology reasonably can not only directly cut into the basket to score points, but also disrupt the opponent's defensive deployment, create more offensive opportunities and increase the opponent's fouls.

If the breakthrough can be combined with CIC and ball distribution, the attack will be more flexible and the effect will be more obvious.

1 crosswalk breakthrough

[Action method] Take the right foot as an example. Open your feet left and right, bend your knees slightly, and lower your center of gravity, between holding the ball and your chest and abdomen. When breaking through, the left foot quickly hits the ground on the inside of the forefoot, the body slightly turns right, the left shoulder presses forward, the center of gravity moves forward to the right, the left foot steps forward to the right to lead the ball to the right, then dribbles the ball, and the central pedal steps forward to quickly surpass the defense.

【 Action Points 】 Push the stride actively and turn the shoulder pad ball.

2 Step by step breakthrough

[Action method] The preparation posture and action before the breakthrough require the same step. When breaking through, take a step forward to the right with your right foot, turn to the right shoulder, move your center of gravity forward, dribble with your right hand, quickly push your left forefoot to the ground, and take a step forward to the right to break through the defense.

【 Action Points 】 Take the initiative to kick the ground, turn to the shoulder pad ball, and take the initiative to kick the ground with the second foot quickly.

Turn around and break through after 3

[Action method] Take the left foot as an example. Stand with your back to the basket, your feet open in parallel, your legs bent, your center of gravity lowered, and your hands holding the ball in front of your abdomen. When breaking through, turn around with your left foot as the axis, move your right foot to the rear, turn your upper body to the right, point your toes to the rear, and put the ball in front of your right foot with your right hand. The inside of the left forefoot quickly landed in the direction of the basket and dribbled through the defense.

【 Action Points 】 Keep the center of gravity stable. When the right foot steps to the right, the toe direction should be correct, and the inside of the forefoot of the left foot should be actively and forcefully pedaled.

4 Turn around and break through

[Action method] Take the left foot as an example. The preparation before the breakthrough is the same as that after the turn. When breaking through, the center of gravity shifts to the left foot, the inside of the forefoot of the right foot touches the ground, the left foot is the axis, the right foot steps out in the direction of the basket with the forward turn, the left shoulder presses in the direction of the basket, the right hand dribbles the ball, and then the left foot steps out to break through the opponent.

[Action Points] Move the center of gravity and push the ground to dribble coherently.

Finally, we should pay attention to the fake action before the breakthrough to create a better breakthrough opportunity.

[Basketball Technology] Breakthrough technology is between breakthrough and fast marching.

Don't throw the ball easily, you have to pass the ball.

This part of the technique is divided into two points: first, after receiving the ball near the 3-point line, don't drop the ball at will for meaningless dribbling. Make full use of the opportunity of "direct passing", that is, catch the ball near 3 points in the future. Unless you pass the ball, you will never drop it easily.

Secondly, learn all kinds of dribbling skills. Such as fake dribbling, cross dribbling, changing hands, stopping and dribbling, turning and dribbling, etc. Most people have dribbled, but their dribbling skills are not good enough to pass the ball. In all kinds of movements, it is the simplest and easiest to stop and walk again, followed by the dribbler who changes hands, and the other common ones are pressing down or turning around to dribble.

The center of gravity should be low, and the start will be fast.

Physical fitness, on the other hand, is to train your explosive power, which is good. Whether it is catching or dribbling, it will make your passing more "satisfactory". For example, before catching the ball, this first step makes the opponent stunned. For example, dribbling, changing hands with the ball, changing hands too fast, the opponent can't figure out how you passed him. How to practice physical fitness? It is suggested that three kinds of physical training are most helpful to others. One is running, and the other is skipping.

Running is mainly to train the endurance of foot muscles, and then to train the endurance of heart and lung. When you can run 3000m meters in a row, it means that after half an hour of practice, when your opponent is almost exhausted, you are still full of energy. So, after half an hour, your opponent will be at your mercy.

Skipping rope, including one-legged jumping and two-legged jumping, is similar to the action of passing people, because if you want to jump well, your feet must be kicked, which is the source of your strength when you want to pass people.

Quickly through the crowd

To pass people quickly, of course, the pursuit is the speed and direction of change. The speed of change is to stop and walk again, and the direction of change is to change the direction of progress. The most important key of these two movements is whether the leg muscles are strong enough and whether the feet are bent.

The first lecture is about how to stop an emergency. The first thing to understand is that if the muscle strength of heel and forefoot, calf and thigh is insufficient, you can't stop at a certain speed. Secondly, when it comes to relaxing and bending your feet, in fact, these four organs should be relaxed before an emergency stop, or before the heel and forefoot, calf and thigh exert force, so that your forward speed can slow down first, so that you can exert force in subsequent movements, which is the natural antagonistic effect of human muscle contraction.

That is to say, the steps and essentials of an emergency stop are, in turn, to slow down, then the heel and the four organs, such as the forefoot, the calf and the thigh, are relaxed first, then the calf is slightly forced, the heel is forced to touch the ground, the forefoot is forced to touch the ground completely, and the calf is finally forced to stand still, and the thigh buffers the force of continuous progress and applies a little force. At this time, the thighs and calves bend, the center of gravity of the body decreases, and your movements stop completely. This is an emergency stop.

To make an emergency stop, stop the heel first, then the forefoot, then the calf, and then the thigh.

Therefore, if you want to pass people quickly, you must basically learn to make an emergency stop first, whether it is an emergency stop with one foot or an emergency stop with both feet. There must be an important concept, because when to make an emergency stop, the opponent never knows, so when you make an emergency stop in a fast way, the opponent will definitely let you off, and of course you can easily pass.

In the same way, let's talk about people passing by in the express line. Of course, you have to slow down before you want to change direction. At this time, your feet gradually relax and let your body slow down quickly. Then the heel of the same foot A that you want to move eastward stops, and the sole of your foot stops against the ground. Then, the leg of the same foot bends and stops. Then, foot B touches the ground, the forefoot touches the ground instantly, and foot B pushes to the west.

After the right foot is relaxed and stopped, the right foot begins to push hard to the left and right foot.

When the strength of the right foot is exhausted, the left foot starts and then continues to push to the left.

The first two steps of the breakthrough should be fast: the breakthrough should be fast, and the starting preparation before the breakthrough is extremely important. The main point of action is that the first one is "relax the waist and fully lean forward", which is similar to the start of sprint. "Waist relaxation" is very important and the key to getting started quickly! Did you notice what happened before Iverson broke through? He can do "the waist is very relaxed". Many players always hold all their strength before a breakthrough, but they don't know how to fully relax before a breakthrough! The second is the fake action before the breakthrough. The fake action before the breakthrough has two functions, one is to deceive the other side and create space for the breakthrough. Another more important role is to provide reaction force (or driving force) for rapid breakthrough. Only a fake action that gives full play to both functions can be successful. Often some players only know the first function of the fake action, but ignore the more important second function, so the breakthrough technology is greatly discounted (seriously think about it, does your fake action have a second function? )。 The completion of a high-quality rapid breakthrough must be based on a correct start and a high-quality fake action. There is a fake action, the essence of which is shooting preparation. Players with accurate peripheral shooting often don't need other fake moves. As long as they get ready for shooting immediately after receiving the ball, and his preparation for shooting can be combined with the preparation for starting before the breakthrough, high-quality passing can be achieved. Therefore, "throwing" and "jumping" are two important and interdependent techniques that protect each other in basketball personal skills. Players with only one skill are easy to defend. Domestic pitchers often can't "suddenly" and it is difficult to play in important games. Iverson's most troublesome thing is that he can "shoot" and "jump", which is very difficult to defend. Fortunately, his shooting is not very stable, otherwise it will be more difficult to prevent (similarly, Miller is also lucky that his breakthrough is not strong, otherwise it will be the same. This may be that the world is not perfect.

Second, the shot is fast: there are two kinds of jumps, one is to jump fast and the other is to jump high. Jumping fast is not the same as jumping high. Of course, from the point of view of physical mechanics, if the height of objects from the ground is the same and the initial velocity is the same, there is no difference between speed and speed. However, the "fast jump" in basketball technology is not the initial speed of the body off the ground, but the "short preparation time for completing the take-off". Everyone prepares to take off at the same time. Whoever "completes the preparation process of taking off in a short time" will "jump fast". From the perspective of biomechanics, people with good thigh strength can jump high and those with good calf strength can jump fast. Because the use of calf strength "completed the preparation process of take-off in a short time." Therefore, people who want to "jump fast" must pay attention to the strength of their calves, soles and arches. You know, "jumping high" is far less important to a small player than "jumping fast" because Iverson is only 180cm, and the big man who jumps higher than 2 meters has an advantage, but jumping fast is of great significance. Francis is off the ground 1.20cm, which may be better than Iverson, but he doesn't jump as fast as Iverson in the competition. So Iverson is more difficult to defend. Iverson's sudden take-off shot is completed very quickly, and often the defender has already shot before he can react. This is of course related to his light weight, but his excellent calf jumping ability is also an important factor.

Third, fast break layup: Iverson's layup includes fast run-up and fast take-off. In fact, what I personally appreciate most is Iverson's layup technique. Height 180cm, it is really amazing to make such a chic layup in an NBA game with a mountain of strength and a forest of height. When I was young, I was also good at fast break layups, and I was also famous among the surrounding "hillbilly" fans, so I was no stranger to layups. When I watch the game, I consciously estimate that there are few accidents when players make layups. However, when watching Iverson's layup, I often find that he can complete the layup process in an unexpected way, and it is really rare that he can do it beautifully without affectation (I don't appreciate those over-affected layups and dunks that are purely for show). So I pay great attention to the analysis of Iverson's layup technique and compare it with my own experience. The average person's layup is always the same as the high jump run-up: a big step is followed by a small braking step, and the layup is empty. The body has obvious run-up fluctuation and deceleration, which creates the basic conditions for the defender to block the cover reasonably. A calm defender can easily judge his flight time and route, and also has time to block his last step. If height and bounce have certain advantages, a "hot pot" will be formed. Therefore, a small fast layup master must first break this layup rule, so that the defender can't judge his layup time and route, and never leave the defender with time to block. The layup was completed before the tall guard could react. Iverson did a beautiful job. Careful observation of Iverson's layup process will reveal that his run-up has no "run-up fluctuation and deceleration" (similar to long jump), and the quick run-up immediately vacated the layup. Almost all the defenders are still trying their best to follow his fast movement, and he has already made a layup in the air. In addition, this kind of layup is similar to the long jump. The sky is not necessarily high, but it must be far enough. Tall players have absolute height, but not necessarily far, so there is nothing they can do about Iverson's layup. One thing to pay full attention to here is the advantage of "far" layup. The short man's quick layup should not be far from the weight! I once talked to a fast layup player who is only 177cm tall. His 100-meter speed is about 1 1.3 seconds, and he once joined the provincial professional team in the 1970s. His main technical feature is that he can make a high-speed layup under the defense of players much taller than him, and his movements are generous and unobtrusive, "spreading his wings like a proud swallow" (commented by a senior coach). Once, he told me that his layup point was that his flying point was at the top of the arc of the free throw! So far? I didn't believe it at first, but it is true after careful observation (don't think that Jordan's dunk flying point is only on the free throw line to deny the introduction here. The difference between dunk and layup is that the height is at least 50cm and the distance is at least 80cm, which is totally different). My physical condition is not as good as his, and the speed of 100 meters is only about 12 second. Under his instructions, I tried my best to adjust my flying point and be able to fly near the service line to make a layup. And the effect is very good, which is why I have layup skills. My experience in teaching students has never been conservative, but few people can understand it, probably because of poor material. If a good young scholar has mastered it, it is also my wish to publish it online.

Fast, high and far are difficult to achieve in the layup. Players must have comprehensive jumping ability, speed and sufficient technical awareness at the same time (comprehensive jumping ability refers to "jumping fast" and "jumping high" as analyzed above). Observing Iverson's layup, it is not difficult to find that although he can dunk easily with one hand, he seldom uses it (I have only seen it once). You can't see the height when you make a layup. The most rare thing is that you never show off. Simple layup, safe score. Obviously, Iverson's playing style is much simpler than his 1 1 tattoo. This is also the most valuable place.

Modern basketball has shown a pattern of high-altitude competition, which is more intense and the competition between strength and speed is increasingly prominent. Whoever can get the advantage of high altitude will be able to take the initiative in the competition. The advantage of high altitude depends on the height of athletes, and excellent jumping ability is the key to compete for space advantage. Jumping ability is one of the important physical qualities of basketball players. It is not only a necessary condition for basketball to compete for space advantage, but also the basis for mastering all kinds of difficult aerial movements.

Compared with the top teams in the world, the height of basketball players in China is relatively short. Therefore, in world-class competitions, it is necessary to rely on good jumping ability to make up for the gap in spatial competitiveness caused by insufficient height.

How to improve the jumping ability is an important topic we are facing. The purpose of this paper is to analyze the bouncing characteristics of basketball players and the training principles to improve their bouncing ability, and put forward the training methods to improve their bouncing ability, so as to provide some meaningful references for training.

1 Analysis of Basketball Players' Bouncing Characteristics

Due to the characteristics of basketball, basketball players show their own characteristics in jumping ability, the biggest feature of which is to reflect the strength quality to a great extent, especially the development level of explosive power. The different jumping movements in basketball games show different requirements for the technical structure of jumping. The bouncing characteristics of basketball players must be fully considered when determining the content of bouncing training and selecting the content and method of training.

According to incomplete statistics, athletes need to jump 120 ~ 140 times every basketball game and run 4000 ~ 5000 meters quickly. Under the condition of competition, athletes mainly embody two characteristics in jumping, namely randomness and diversity.

Randomness: The conditions of basketball competition require athletes to jump high, fast and continuously, stay in the air for a long time, and change their aerial movements under various circumstances.

Diversity: There are various take-off modes, including single, double-footed take-off and in-situ double-footed take-off, including almost all take-off modes.

According to these characteristics, the preparation posture of basketball players before take-off should not only keep the knee joint properly bent as far as possible, but also make the ankle joint angle smaller, and the hind leg muscles are elongated due to the substantial flexion of the ankle joint, that is, the calf leans forward.

Basketball is a team project, which must be clear. But many of our friends who love basketball ignore this point and play alone. They think it is wrong that one person can't replace a group. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is happiest when they are happy. Don't think they are good at playing, or even despise others who can't play. Mentality is very important. Literacy comes first. It is a fact that a player who has played well for three years can't catch up with a player who has played poorly for six years, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Never think that you are playing to fight, but go shopping with others. Tolerance and wisdom can make you many friends and learn a lot. Only by knowing this, can you play street basketball, or even a formal competition.

(layup) to dunk, you must first make a good shot. There are many notices here. Many people are accurate in layups, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. The layup is divided into low hand and high hand. Elsewhere, we use high-hand layups and low-hand layups.

Exercise 1. Grasp the layup from two sides of the center line, and 10 is a set of alternate layups. Practice hard every time until you can send the ball to the highest point at the highest point of take-off, which can make up for your height. You can also improve your ability to stay in the air. This is a basic exercise. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before takeoff, which is conducive to the explosion. Try to "feel you are sitting on a spring" more often, and this feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. Baseline layups are the same as before, but you should send the basketball into the basket with your left hand. Remember, don't be afraid to get in, don't be afraid to hit the basket, and hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball, as before, provided that you have to touch the rebound. This should take into account the problem of bouncing. Here are some bouncing exercises. The goal of layup is to rebound. Don't let go when the basketball reaches the highest point. Repeatedly, give yourself a clear goal, such as today's height. Exercise 4. Long-distance layups must be gradual. At first, the take-off distance starts from the point where the backboard enters, and then it will gradually increase. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to your posture, and be sure to stretch. This is a slow process. Maybe you can't keep up with "don't blindly increase the distance", which will make you form a bad habit of layup and your movements will be deformed. But it is also necessary to try to experience that feeling from time to time at a much farther distance than before, which will make you restrain your movements. Until one day, you can make a layup at the free throw line and jump at the fourth throw point. Send the basketball to the basket. Pay attention to your movements and realize that you want to fly when you take off.

The above five exercises are the most basic exercises, which can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot until the ball reaches the top. Of course, this will have a certain impact on daily games. But you have to learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can find similar training methods yourself, many of them. Everyone should learn to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not be able to do it well, repeatedly training these difficult movements can cultivate your coordination, flexibility, bounce and so on. It can also increase the appreciation of basketball. You must have the desire to make a layup.

Dribbling, defending, shooting, etc. )

Dribble is very important. Dunk in actual combat is not to let others give you a way to dunk. You always have to pass and dribble to some extent. However, this has little to do with the core issues discussed now, so it is omitted and will be discussed in future articles.

It's good for bounce and consciousness. This will be explained in the bounce section.

(2) Bouncing special exercises

It is inconceivable that a dunk won't bounce, unless you are as tall as Aopang and Yao Ming. The dunk we pursue is actually a gesture of pursuing beauty to show jumping and flying. There are two parts here, one is independent of basketball and the other is combined with basketball.

A. independent of basketball.

1. Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. In dunk, quadriceps femoris and gastrocnemius have the strongest contraction, and sprint and long jump are good means to practice these two explosive forces. You can practice these two items in your spare time in physical education class. Sprint: 30-meter and 50-meter dash. 100 meter is not needed, but it is needed for all-round development. Pay attention to the contraction of those two muscles during the sprint. You must do your best. Sprints should be run often, but the running time is not necessarily long. Keep your muscles tense.

It is very helpful for training and improvement. Long jump: In standing long jump, you must pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off, and feel that your achilles tendon is pulled to the extreme when taking off. Leaping frog: generally 20 meters, you can practice four rounds after playing basketball. It is easy to improve when you are very tired, but don't overdo it. . Achilles tendon practice Everyone knows that the length of Achilles tendon has a great influence on the bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, step on the steps with your toes, and don't step on the rest, so you can do lift heel.

Squat with weight and then take off, generally 10 a group of about 8 groups. Jump on one leg, 30 on one leg, and 8 groups take turns. Or always ask' feel the stretch of achilles tendon. It's hard to raise your heels by squatting on one leg. Leg strength is enough. Can exercise the static strength of thighs and calves.

The above exercises don't have to be done specially, but they must be done often in daily life and look like it, so as to be effective.

3。 Fat consumption and confrontation strength exercises

Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very suitable for girls to try. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, you can see how cool a beautiful woman is! Fitness: Traditionally, the lighter the person, the better. But strength is very important. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Waist and abdomen special exercises: sit-ups, turns, sit-ups, weight-bearing waist-ups, confrontation exercises, arm support legs to make legs and bodies vertical, etc. Everything is fine.

B. quality exercises related to basketball.

1. Sprint back and forth on the court with the ball. Just one round trip. Continue after the break.

2. Throw the ball yourself or ask others to catch the ball and make a layup. Have enough run-up time in the distance and then catch the ball in the air. Remember not to wait until you want to catch the ball, so you'd better shoot it yourself. This kind of exercise is beneficial to the practice of pace coordination. Try more and get used to it. It is also called empty grasping, but it is more demanding than that. 3. Rebounding practice: hit the board by yourself, and then take off to catch the ball. Pay attention to the requirements of jumping when taking off.

The most important thing is to touch the height, the board and the box. Everyone should set a standard for themselves and keep competing. Pay attention to the center of gravity of take-off and feel the feeling of gliding in the air. Don't be the highest point when your hand finally touches the board. Just like you can slide to the board without moving your hands after taking off, so you must fill your practice. This is the core. The takeoff requirements are the same as before.